Wednesday, Aug 17

Strength:

5 RFQ: Romanian Deadlifts and Paloff Holds 

5 rounds for quality of:

6 Romanian Deadlifts, pick load

Paloff Hold, L 30 secs/R 30 secs

Athlete Instructions

Romanian Deadlifts- 31X1 tempo

Athlete choice on load/tension. Complete on a 12 min clock and est as needed between rounds.

"Loose Change"

AMReps 10 mins (3,6,9,...): Deadlifts, Toes-to-bars, and Wall Handstand Holds 

As many reps as possible in 10 mins of:

3 Deadlifts, 225/155 lbs

3 Toes-to-bars

6 Deadlifts, 225/155 lbs

6 Toes-to-bars

9 Deadlifts, 225/155 lbs

9 Toes-to-bars ... Continue adding 3 reps each round to each movement until time expires.

At 2:00/4:00/6:00/8:00 complete: Wall Handstand Hold, 30 secs

Athlete Instructions

Goal: 6+ rounds (18/18+)

Notes

We are working through a fun little triplet here that will challenge the entire midline. The deadlifts today should be at a load that allows us to go unbroken through the round of 9, then working into quick short sets on the 12s and up. We are looking to find a toes-to-bars modification that allows for development of the kip swing and maintaining sets of 3 or higher. For the handstand hold, this does not have to be unbroken, but should be done in 2 sets or less. We can scale to feet on a box pike handstand hold, or tall plank hold as a good modification.

Level 2: 185/125

Level 1:

3 Sumo Deadlifts, 50% 1RM

3 AbMat Sit-ups

6 Sumo Deadlifts, 50% 1RM

6 AbMat Sit-ups

9 Sumo Deadlifts, 50% 1RM

9 AbMat Sit-ups